• When: 2019-07-24
  • QIC: Ken Doll
  • The PAX: Smalls, Nick, GED, Sharknado, Ken Doll


Smalls’ Playlist > Yacht Rock

Beautiful weather, scenic Lake Murray, and solid tunes provided the backdrop for this morning’s kettle bell beatdown at Anchor. Great fellowship is always had at this AO.

Smalls provided the playlist and it met the standard of the men of Anchor.

Conditions: mid-60s

The Thang:

Disclaimer
BOM

KB stretches

KB Ladder

KB Swings x 10

20 Step Ups (10 each leg)

KB Swings x 10 – Thrusters x 10

20 Step Ups (10 each leg)

KB Swings x 10 – Thrusters x 10 – Napalms x 10

20 Step Ups (10 each leg)

KB Swings x 10 – Thrusters x 10 – Napalms x 10 – Alternating Merkins on KB x 10

20 Step Ups (10 each leg)

KB Swings x 10 – Thrusters x 10 – Napalms x 10 – Alternating Merkins on KB x 10 – Jump Over Burpees x 10

20 Step Ups (10 each leg)

Picnic Area Circuit

Rows x 20 (10 each arm/lat)
Incline Merkins x 20
Upright Row x 20

R&R x 2 decreasing to reps of 16 then 10

Last Circuit

Around the World x 20 (10 each way)
Curls x 20
Shoulder Press x 20

R&R x 2 decreasing reps to 16 then 10

COT & BOM

Devo: Galatians 6:2

Prayer Requests:
-Clarity for Sharknado
-Surgery decision for GED

Announcements:
-8/24 Stomp the Swamp
-8/24 Jailbreak Escape
-9/6 Blue Ridge Relay